7-Day Keto Diet Meal Plan & Recipe Prep

Keto diet foods

Verywell / Amelia Manley

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Committing to a keto diet plan can be exciting yet intimidating all at the same time, especially if it's a program you've never tried before. Meal planning is a great way to reduce your apprehension and increase your chances of success while following the keto diet.

Because the keto diet plan is a very low carbohydrate diet (staying within 50 grams of carbs per day), balancing the remaining calories from protein and dietary fats will help you optimize energy levels while staying full and satisfied.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for the Keto Diet

The keto diet is a very low carbohydrate diet based on the theory that restricting carbs will force your body to burn fat as fuel. In order to achieve this, the keto diet restricts your carb intake to 50 grams maximum for the day. After 3 to 4 days of eating so few carbs, your body must tap into an alternative energy source, in which it turns to ketone bodies—it's then that you are in ketosis and using fat instead of glucose as fuel.

Another way to follow a keto diet meal plan is to determine your macronutrient intake using percentages. A standard keto diet will allot 70% calories from fat, 20% protein, and only 10% from carbohydrates. First determine how many calories you need each day. From there, you can use the percentages above to figure out how much protein, fats, and carbs you should eat to help you achieve ketosis.

To follow the ketogenic diet, you will need to limit most carbs including grains and grain products, fruit, starchy vegetables, potatoes, beans and legumes, sugary beverages, candy, and sweets. Instead, focus on full-fat dairy, poultry, fish and shellfish, eggs, meat, low-carb vegetables, plant-based oils, olives, nuts, and seeds, avocado, butter, and peanut butter.

Research supports the use of the ketogenic diet as a treatment for epilepsy, however, it has recently become a popular method for weight loss. Consult with a healthcare provider before following a ketogenic diet, as there can be severe side effects and the diet may not be appropriate for all individuals.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

This 7-day keto diet meal plan offers three meals and two snacks per day and is 70% fat, 20% protein, and 10% carbohydrates. If there is a food you do not like in the plan or if you prefer something else, feel free to swap it out for something of similar nutritional value. For example, if a meal calls for salmon but you don't eat seafood, swap for red meat or chicken thighs.

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Day 1

Breakfast

  • Two slices cooked bacon
  • 2 large eggs
  • 1 avocado

Macronutrients: approximately 572 calories, 24 grams protein, 18 grams carbohydrates, and 47 grams fat

Snack

  • One stalk celery
  • 2 tablespoons almond butter

Macronutrients: approximately 203 calories, 7 grams protein, 7 grams carbohydrates, and 18 grams fat

Lunch

  • 2 cups salad greens
  • 4 ounces grilled chicken breast
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar

Macronutrients: approximately 434 calories, 34 grams protein, 5 grams carbohydrates, and 31 grams fat

Snack

  • 1 ounce dark chocolate
  • 1 tablespoon coconut butter

Macronutrients: approximately 260 calories, 2 grams protein, 21 grams carbohydrates, and 19 grams fat

Dinner

  • 6 ounces baked or grilled salmon
  • Five asparagus spears

Macronutrients: approximately 367 calories, 39 grams protein, 3 grams carbohydrates, and 21 grams fat

Daily Totals: 1836 calories, 108 grams protein, 56 grams carbohydrates, and 136 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

Micronutrients: 323 calories, 21 grams protein, 1 grams carbohydrates, and 25 grams fat

Snack

  • 1 cup air-popped popcorn
  • 1/4 cup unsweetened, dried coconut pieces
  • 1 ounce of walnuts

Micronutrients: 313 calories, 6 grams protein, 21 grams carbohydrates, and 25 grams fat

Lunch

  • 1 cup romaine lettuce
  • 2 tablespoons salsa
  • 1/2 cup shredded Mexican blend cheese
  • 1 cup cooked ground turkey meat (with carb-free seasoning of choice)
  • 2 tablespoons sour cream

Micronutrients: 546 calories, 41 grams protein, 6 grams carbohydrates, and 40 grams fat

Snack

  • One celery stalk
  • 2 tablespoons cream cheese
  • Dash of everything bagel seasoning
  • 10 slices of small salami

Micronutrients: 479 calories, 23 grams protein, 3 grams carbohydrates, and 41 grams fat

Dinner

Micronutrients: 250 calories, 21 grams protein, 11 grams carbohydrates, and 15 grams fat

Daily Totals: 1912 calories, 111 grams protein, 44 grams carbohydrates, and 146 grams fat

Day 3

Breakfast

  • Two breakfast sausage patties
  • 2 large eggs, cooked to your liking
  • 1/2 avocado

Micronutrients: 479 calories, 25 grams protein, 10 grams carbohydrates, and 39 grams fat

Snack

  • Eight pork rinds
  • 1/4 cup unsalted peanuts

Micronutrients: 297 calories, 17 grams protein, 5 grams carbohydrates, and 24 grams fat

Lunch

  • 4 medium meatballs
  • 2 cups zucchini noodles
  • 2 tablespoons parmesan cheese
  • 2 tablespoon olive oil

Micronutrients: 526 calories, 22 grams protein, 18 grams carbohydrates, and 42 grams fat

Snack

  • 1/2 avocado topped with everything bagel seasoning

Micronutrients: 161 calories, 2 grams protein, 8 grams carbohydrates, and 15 grams fat

Dinner

  • 4 ounces grilled chicken breast
  • 1 cup broccoli
  • 1 tablespoon olive oil

Micronutrients: 361 calories, 39 grams protein, 11 grams carbohydrates, and 18 grams fat

Daily Totals: 1824 calories, 105 grams protein, 54 grams carbohydrates, and 138 grams fat

Day 4

Breakfast

Coconut Almond Butter Smoothie

  • 2 tablespoons almond butter
  • 1 cup coconut milk
  • 2 tablespoons hemp seeds
  • 1/2 cup ice

Micronutrients: 780 calories, 18 grams protein, 15 grams carbohydrates, and 79 grams fat

Snack

  • 1/4 cup blueberries
  • 1 ounce walnuts

Micronutrients: 206 calories, 4 grams protein, 9 grams carbohydrates, and 19 grams fat

Lunch

  • 4 ounces solid white tuna in water (drained)
  • 2 tablespoons avocado mayonnaise
  • 2 celery stalks

Snack

Micronutrients: 359 calories, 27 grams protein, 3 grams carbohydrates, and 25 grams fat

  • 4 tablespoons sunflower seeds

Micronutrients: 175 calories, 6 grams protein, 4 grams carbohydrates, and 16 grams fat

Dinner

  • 6 ounces sirloin steak
  • 1 cup green beans

Micronutrients: 457 calories, 48 grams protein, 9 grams carbohydrates, and 25 grams fat

Daily Totals: 1977 calories, 104 grams protein, 41 grams carbohydrates, and 163 grams fat

Day 5

Breakfast

  • 7 ounces 2% plain Greek yogurt
  • 1 ounce cream
  • 1 ounce walnuts
  • Dash of cinnamon

Micronutrients: 433 calories, 25 grams protein, 13 grams carbohydrates, and 33 grams fat

Snack

  • 1/2 cup guacamole
  • 1 bell pepper, sliced

Micronutrients: 213 calories, 3 grams protein, 18 grams carbohydrates, and 17 grams fat

Lunch

  • 2 hard-boiled eggs
  • 3 slices bacon

Micronutrients: 316 calories, 24 grams protein, 1 grams carbohydrates, and 23 grams fat

Snack

  • One celery stick
  • 2 tablespoons peanut butter
  • 2 tablespoons hemp seeds

Micronutrients: 306 calories, 14 grams protein, 11 grams carbohydrates, and 26 grams fat

Dinner

  • 6 ounces jumbo shrimp
  • 2 cups zucchini noodles
  • 2 tablespoons butter
  • 2 tablespoons parmesan cheese

Micronutrients: 488 calories, 45 grams protein, 11 grams carbohydrates, and 29 grams fat

Daily Totals: 1756 calories, 111 grams protein, 54 grams carbohydrates, and 128 grams fat

Day 6

Breakfast

  • Two hard-boiled eggs
  • One clementine
  • 1 ounce of walnuts

Micronutrients: 375 calories, 18 grams protein, 14 grams carbohydrates, and 29 grams fat

Snack

  • 1 cucumber, sliced
  • 1 ounce colby jack cheese
  • 10 slices of small salami

Micronutrients: 509 calories, 29 grams protein, 8 grams carbohydrates, and 40 grams fat

Lunch

  • 2 cups romaine lettuce
  • 2 cherry tomatoes, sliced
  • 2 ounces grilled chicken breast
  • 2 hard-boiled eggs
  • 2 slices bacon, chopped
  • 1/4 avocado, diced
  • 1/4 cup blue cheese
  • 2 tablespoons blue cheese dressing

Micronutrients: 614 calories, 45 grams protein, 7 grams carbohydrates, and 45 grams fat

Snack

  • 1/4 cup unsalted peanuts

Micronutrients: 207 calories, 9 grams protein, 5 grams carbohydrates, and 18 grams fat

Dinner

Micronutrients: 278 calories, 19 grams protein, 17 grams carbohydrates, and 15 grams fat

Daily Totals: 1984 calories, 119 grams protein, 53 grams carbohydrates, and 147 grams fat

Day 7

Breakfast

  • Two over-easy eggs
  • Three slices bacon

Micronutrients: 342 calories, 24 grams protein, 1 grams carbohydrates, and 26 grams fat

Snack

  • One scoop protein powder
  • 1 cup coconut milk
  • 1 tablespoon flaxseeds

Micronutrients: 640 calories, 32 grams protein, 12 grams carbohydrates, and 56 grams fat

Lunch

Micronutrients: 278 calories, 19 grams protein, 17 grams carbohydrates, and 15 grams fat

Snack

Keto Ice Cream

  • 1/2 cup coconut milk
  • 1/2 cup sour cream
  • 1 tablespoon (heaping) dark chocolate cocoa powder
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon stevia or other no-carb sweetener

Mix in a bowl and chill in the freezer before serving.

Micronutrients: 447 calories, 5 grams protein, 11 grams carbohydrates, and 45 grams fat

Dinner

  • One serving Simple Vegetarian Spinach Lasagna (use sliced zucchini instead of lasagna noodles and full-fat ricotta and mozzarella cheese)
  • 4 ounces plain grilled chicken

Micronutrients: 332 calories, 45 grams protein, 16 grams carbohydrates, and 11 grams fat

Daily Totals: 2,039 calories, 125 grams protein, 57 grams carbohydrates, and 152 grams fat

How to Meal Plan for the Keto Diet

  • Plan ahead. Determining what recipes and meals you plan to eat for the week in advance is the first step to successful meal prep. Once you have your menu, create a grocery list based on your plan, and then get everything you need so you're prepared.
  • Cook in batches. Making more than one serving when cooking is an easy way to get ahead of your meal prep efforts. Utilizing leftovers by immediately portioning them into your meal prep containers also makes life easier.
  • Get creative. Omitting an entire food group (aka carbs) makes meal planning difficult since you're limited on food choices. Think outside of the box and figure out how you can make some of your favorite foods lower in carbs. For example, make meatloaf without breadcrumbs or stuffed peppers without rice.
  • Consider how many snacks you need. Having two snacks per day isn't necessary unless it will help you reach your calorie goals. Some people do better on fewer meals and snacks per day, while others benefit from eating more frequently. Determine how many calories you need per day, then split that up between the number of meals and snacks that work best for you.

A Word From Verywell

Following a keto meal plan is not an easy decision, especially because it restricts carbs. Weigh the pros and cons and talk with a healthcare provider or registered dietitian before beginning any new diet program. They can assess your medical history and your nutritional goals to determine if this plan is right for you.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

5 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Paoli, A. Ketogenic diet for obesity: Friend or foe? Int. J. Environ. Res. Public Health 2014, 11, 2092-2107. doi:10.3390/ijerph110202092

  2. Paoli A, Bosco G, Camporesi EM, Mangar D. Ketosis, ketogenic diet and food intake control: a complex relationship. Front Psychol. 2015 Feb 2;6:27. doi:10.3389/fpsyg.2015.00027

  3. Shilpa J, Mohan V. Ketogenic diets: Boon or bane? Indian J Med Res. 2018 Sep;148(3):251-253. doi:10.4103/ijmr.IJMR_1666_18

  4. D’Andrea Meira I, Romão TT, Pires do Prado HJ, Krüger LT, Pires MEP, da Conceição PO. Ketogenic diet and epilepsy: What we know so farFront Neurosci. 2019;13:5. doi:10.3389/fnins.2019.00005

  5. Academy of Nutrition and Dietetics. How much water do you need?.

By Shoshana Pritzker RD, CDN, CSSD, CISSN
Shoshana Pritzker RD, CDN is a Sports and Pediatric Dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more.